Nutrients in 14 ounces of Boiled Lentils

Lentils, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

30%

67%

14 oz ▼

Macro Nutrients

Boiled Lentils

Energy460 kcal

16%

Boiled Lentils have 460.39588 kcal of Energy per 14 ounces, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Boiled Lentils have 1.5081934 g of Fat per 14 ounces, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Boiled Lentils have 0.21035329 g of Saturated Fat per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.18%

Boiled Lentils have 0.14685041 g of Omega 3 per 14 ounces, which is 9.18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.54 g

3.2%

Boiled Lentils have 0.54374341 g of Omega 6 per 14 ounces, which is 3.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Lentils have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate80 g

61.5%

Boiled Lentils have 79.8945609 g of Carbohydrate per 14 ounces, which is 61.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.14 g

9.85%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Lentils have 7.144074 g of Sugars per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber31.4 g

82.5%

Boiled Lentils have 31.354547 g of Fiber per 14 ounces, which is 82.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35.8 g

64%

Boiled Lentils have 35.7997486 g of Protein per 14 ounces, which is 64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lentils

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Lentils have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.67 mg

56%

Thiamine

Boiled Lentils have 0.67074917 mg of Vitamin B1 per 14 ounces, which is 56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.3%

Riboflavin

Boiled Lentils have 0.28973189 mg of Vitamin B2 per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.2 mg

26.3%

Niacin, nicotinic acid, niacinamide

Boiled Lentils have 4.2070658 mg of Vitamin B3 per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.53 mg

50.6%

Pantothenic acid

Boiled Lentils have 2.53217734 mg of Vitamin B5 per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.71 mg

54.3%

Pyridoxine

Boiled Lentils have 0.70646954 mg of Vitamin B6 per 14 ounces, which is 54.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9718 μg

180%

Folates and Folic Acid

Boiled Lentils have 718.37633 μg of Vitamin B9 per 14 ounces, which is 180% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Lentils have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5.95 mg

6.6%

Ascorbic acid

Boiled Lentils have 5.953395 mg of Vitamin C per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Lentils have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.44 mg

2.9%

Tocopherols and Tocotrienols

Boiled Lentils have 0.4365823 mg of Vitamin E per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.75 μg

5.62%

Phytomenadione or phylloquinone

Boiled Lentils have 6.747181 μg of Vitamin K per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lentils

Calcium75.4 mg

7.54%

Boiled Lentils have 75.40967 mg of Calcium per 14 ounces, which is 7.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Boiled Lentils have 0.99620143 mg of Copper per 14 ounces, which is 111% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron13.2 mg

165%

Boiled Lentils have 13.2165369 mg of Iron per 14 ounces, which is 165% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium143 mg

34%

Boiled Lentils have 142.88148 mg of Magnesium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.96 mg

85.2%

Boiled Lentils have 1.96065142 mg of Manganese per 14 ounces, which is 85.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus714 mg

102%

Boiled Lentils have 714.4074 mg of Phosphorus per 14 ounces, which is 102% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1465 mg

43%

Boiled Lentils have 1464.53517 mg of Potassium per 14 ounces, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20.2%

Boiled Lentils have 11.113004 μg of Selenium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Boiled Lentils have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.04 mg

46%

Boiled Lentils have 5.0405411 mg of Zinc per 14 ounces, which is 46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water276 g

7.47%

Boiled Lentils have 276.3962852 g of Water per 14 ounces, which is 7.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Lentils:

14 ounces of Boiled Lentils has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Lentils:

14 ounces of Boiled Lentils has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Magnesium, Potassium, Selenium and Zinc.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Boiled Lentils:

14 ounces of Boiled Lentils has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Omega 3 and Sugars.
This legume has some Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat.

Compare Boiled Lentils with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Boiled Lentils

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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